25 Healing Herbs You Can Use Every Day

Prepare your own proven herbal remedies for whatever ails you

There are times when it might be smarter to use an herbal remedy than a pharmaceutical. For example, sometimes an herb offers a safer alternative. Take chamomile: The flowers have been used for centuries as a gentle calmative for young and old alike. It's non-habit-forming and well tolerated, and a study sponsored by the University of Michigan found that chamomile extract had roughly the same efficacy as many prescription sleeping medications when given to adults with insomnia. Likewise, peppermint oil has been shown to be as effective as pharmaceutical drugs for relieving irritable bowel syndrome, but without the ofttimes dangerous side effects. And clinical studies have shown that ginger relieves morning sickness, sage can relieve a sore throat, and hibiscus tea gently lowers blood pressure.

I believe it's better to use mild remedies for minor health problems and save the more potent—and risky—prescription medications for more serious conditions. Here then, are my top 25 favorite healing herbs and their uses. All are safe and effective, but be sure to discuss any herbs you are taking with your doctor. Some herbal remedies (such as the antidepressant St. John's wort) can interact with medications.

Preparation and doses:Tea: Simmer 1 tsp dried and sliced root in 1 cup water or milk for 10 minutes. Strain. Drink 1 or 2 times per day.Standardized Extract (2–5% withanolides): Take 500 mg 2 or 3 times per day.

Preparation and doses:Tincture: Take 1–2 ml 3 times per day.Standardized extract: Take 20–80 mg 2 times per day.

Concerns: Very rare case reports of liver damage (likely due to misidentified herb); purchase only from reputable supplier

Steven Foster

Calendula

(Calendula officinalis)

Uses: Calendula has long been used to relieve inflammation of the mouth, throat, and stomach; popular as a topical cream or ointment to relieve rashes and irritation and to help heal wounds.

Preparation and doses:Tea: Pour 1 cup boiling water over 2 tsp petals. Steep for 10 minutes. Strain. Use as needed as a mouthwash, gargle, or tea. Ointment: Apply to skin 2 or 3 times per day as needed.

Concerns: None known

Steven Foster

Catnip

(Nepeta cataria)

Uses: Soothes an upset stomach; reduced anxiety and tension

Preparation and doses:Tea: Pour 1 cup boiling water over 4 or 5 fresh or 1 tsp dried leaves. Steep for 5 minutes. Strain and sweeten, if desired. Drink 1 or 2 times per day.

Concerns: None known

Steven Foster

Chasteberry

(Vitex agnus-castus)

Uses: Premiere herb for relieving PMS symptoms

Preparation and doses:Capsules: Take 250–500 mg dried fruit once per day.Tincture: Take 2–3 ml each morning.

Concerns: None known

Steven Foster

Cranberry

(Vaccinium macrocarpon)

Uses: Well-established treatment for reducing the risk of bladder infection; could also be beneficial for chronic prostatitis

Uses: Seed extracts shown to be highly effective for treatment of varicose veins and chronic venous insufficiency (blood pools in lower leg veins after standing or sitting); topical gels can reduce swelling and tenderness due to injury.

Preparation and doses:Seed extract (containing 100–150 mg aescin/escin): Take 600 mg per day in divided doses.

Uses: Clinical trials have shown kava to be highly effective for relieving anxiety. Also has significant muscle-relaxing effects.

Preparation and doses:Tea: Simmer 1 tsp dried and sliced root in 1 cup water for 10 minutes. Strain. Drink 1–2 cups per day.Extract of root: Take 100–200 mg 2 or 3 times per day. (Do not exceed 210 mg per day of kavalactones.)

Concerns: Rare cases of liver toxicity; do not use if you have liver disease, frequently drink alcohol, or are taking acetaminophen or prescription medications.

Preparation and doses:Tea: Simmer 1 tsp dried and sliced root in 1 cup water for 10 minutes. Strain. Drink 2 or 3 times per day for up to 7 days.Capsules: Take up to 3,000 mg per day for 7 days. Do not exceed 500 mg per day if taking for longer than 7 days.

Concerns: Do not use high doses for longer than 1 week as it elevates blood pressure and causes potassium loss. (DGL, a special preparation commonly used for heartburn, is safe for prolonged use.)

Steven Foster

Marshmallow

(Althaea officinalis)

Uses: Root and leaf are rich in mucilage, a substance that coats the lining of the mouth and throat, as well as the tissue that lines the gastrointestinal tract. Used for sore throat, heartburn, and minor GI inflammation.

Preparation and doses:Tea: Pour 1 cup boiling water over 1–2 tsp leaves. Steep for 10 minutes. Strain, sweeten, and drink as desired.Ear oil: Use as directed.

Concerns: None known

Michael Balick

Nettle

(Urtica dioica)

Uses: Fresh, freeze-dried leaves relieved seasonal allergy symptoms in one human trial. Research supports use of the root for easing symptoms of enlarged prostate. Tea widely recommended for its nutritive value.

Concerns: Wear gloves when handling fresh nettles to avoid stinging and irritation (sting is lost with cooking or drying); very safe herb.

Steven Foster

Sage

(Salvia officinalis)

Uses: Excellent for sore throat, cough, and colds; recognized in Germany as a treatment for excessive sweating; studies show it can help reduce menopausal hot flashes and night sweats.

Preparation and doses:Tea: Pour 1 cup boiling water over 1 tsp leaves. Steep for 10 minutes. Strain. Drink, or use as a sore throat gargle.Capsules: Take 500 mg dried leaf 2 times per day.

Concerns: Do not use therapeutic doses during pregnancy; do not use sage essential oil internally.

Steven Foster

Slippery Elm

(Ulmus rubra)

Uses: FDA-approved as a safe, nonprescription remedy for minor throat irritation; also very useful for relieving cough and occasional heartburn.

Preparation and doses:Lozenges: Take as directed. Tea: Pour 1 cup boiling water over 1–2 tsp powdered bark. Steep for 5 minutes. Drink 2 or 3 times per day.

Concerns: Take other drugs 1 hour before or several hours after consuming, as it could slow absorption of oral medications.

Steven Foster

St. John's Wort

(Hypericum perforatum)

Uses: More than 40 studies have confirmed its effectiveness for relieving mild to moderate depression; may also relieve PMS symptoms and menopausal hot flashes, especially when combined with black cohosh.

Excerpted from 21st Century Herbal by Michael J. Balick, PhD. Click here to learn more about the many modern-day uses for the ancient art of herbalism—as medicine, in beauty products, to spice up your cooking, and around your home.

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